Monday
Hang Snatch (full squat!)
Every 90 seconds
8 sets of 2 reps

Time Cap 20 min
40-30-20-10
Ball Slams
Squat with Slam Ball
500m Row/400m Run after each and to finish

Wednesday
Speed Front Squats
4 sets of 8 reps at 50% of your max as fast as possible. Smooth down and then stand up as fast as possible.

AMRAP 12 minutes
1 Thruster
1 Pullup
2 Thrusters
2 Pullups
3 Thrusters
3 Pullup
4 Thrusters
4 Pullups
...
Continue adding 1 rep each round to each movement until time expires.

Friday
Narrow Grip Bench Press
5x5
Work at a heavy set of 5

6 rounds of:
1 minute of bike for calories
1 minute of burpees
1 minute of double-unders
1 minute of rest
Try for as many reps as possible of EACH exercise, not just total score.